Desizeme - Dieting, Weight Loss, Calorie Control

High Protein, High Fiber Foods for Healthy Eating and Weight Loss Diets

Weight loss diets often call for food that are high in protein and low in carbohydrate. However many high protein foods such as meat and poultry have very little fiber and can cause constipation. They also lack the bulk required to suppress appetite and their fat levels can add calories.

While various meals can be prepared that contain separate items that are high in fiber and high in protein, such as meat and vegetables, this may increase portion sizes for the meals. It is therefore worthwhile to identify individual foods that have both high levels of fiber and protein.

Protein foods have low calorie densities and take a long time to digest and so help to delay hunger feelings for longer after a meal. Protein is important when dieting for maintaining muscle mass.

Fiber is very important for digestion and maintaining regular bowel motions. There are two categories of fiber: soluble and insoluble.

Soluble fiber is helpful in regulating blood sugar levels and lowering cholesterol. Insoluble fiber aids in digestion of foods and may decrease the risk of colon cancer and constipation.

Eating foods rich in both nutrients can provide all the benefits without fewer calories consumed.

The amount of recommended protein and fiber varies with age, gender, weight and activity level.

Many foods combine high fiber with high to moderate protein. Source: Public DomainLentils are one of the best food with a high combination of protein and fiber. Source: Public Domain

How Much Dietary Fiber is Recommended?

Most people in America only get about 15 grams of fiber per day in their diet, which is only about 20-50% of what is recommended.

Women under 50 years of age and teenage girls require about 25 grams of fiber every day.

Men under 50 years of age and teenage boys require about 30-38 grams of dietary fiber every day.

Soluble fiber can be broken down by the body, but quite slowly and when present it slows down the digestion of other foods.

Soluble fiber also attracts water, swells and form a gel generating a sense of fullness in the stomach, which helps weight loss.

The gel binds various food items and break down products such as cholesterol, sugars and fats and carries them through the digestive tract.

Insoluble fibers do not to contribute to the formation of these gels. This slows down of the rate at which the stomach empties also affects blood sugar levels and stops the peaks that affect insulin levels and appetite.

Soluble fibers can also help block and delay the absorption of dietary cholesterol.

When the fiber reaches the colon the bacteria there breakdown (ferment) some of the soluble fibers for energy. Insoluble fibers are less fermentable than the soluble ones.

Which Type of Fiber is Best

The answer is that you don't have to worry about this as most foods contain both types. An average diet contains 25:75 ratio of soluble to insoluble fiber.

Foods such as oat, psyllium husk, various brans and flax seed are rich in both insoluble and soluble fibe. Most people who eat at least 4-5 servings of vegetables and fresh fruits, as well as 5-7 servings of whole grain products per day will meet the fiber recommendations.

The table below shows the foods that have the most dietary fiber for a 100 g serving.

How Much Protein Do You Need?

The amount of protein recommended as a daily allowance varies with sex, age, body mass and amount of exercise. People on diets should eat extra protein to help prevent loss of muscle mass.

Foods that are Rich in Both Protein and Fiber

The Table below lists the foods that are highest in both fiber and protein in various groups:

The amount of protein needed various with sex, age and body mass. People who exercise regularly and those on diets should eat extra protein. Source: Public Domain

Foods with the Highest Fiber per 100g

Food ( Serving 100 g)

Dietary Fiber (g)

Lentils, raw - Fiber

30

Soup, bean with bacon, dehydrated, dry mix - Fiber

30

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Fiber

29

Cocoa, dry powder, hi-fat or breakfast, plain - Fiber

29

Cocoa, dry powder, unsweetened, processed with alkali - Fiber

29

Cereals ready-to-eat, bran, malted flour, single brand - Fiber

28

Cereals ready-to-eat, KRAFT, POST 100% BRAN Cereal - Fiber

28

Seeds, flaxseed - Fiber

27

Spices, pepper, red or cayenne - Fiber

27

Chives, freeze-dried - Fiber

26

Beans, french, mature seeds, raw - Fiber

25

Beans, yellow, mature seeds, raw - Fiber

25

Broadbeans (fava beans), mature seeds, raw - Fiber

25

Peas, split, mature seeds, raw - Fiber

25

Beans, black turtle soup, mature seeds, raw - Fiber

24

Beans, cranberry (roman), mature seeds, raw - Fiber

24

Beans, kidney, all types, mature seeds, raw - Fiber

24

Beans, kidney, california red, mature seeds, raw - Fiber

24

Beans, kidney, royal red, mature seeds, raw - Fiber

24

Beans, navy, mature seeds, raw - Fiber

24

Beans, small white, mature seeds, raw - Fiber

24

Carrot, dehydrated - Fiber

23

Cereals ready-to-eat, KASHI Good Friends by Kellogg - Fiber

22

Crackers, rye, wafers, plain - Fiber

22

Rye flour, dark - Fiber

22

Rice bran, crude - Fiber

21

Beans, great northern, mature seeds, raw - Fiber

20

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM - Fiber

20

Cereals ready-to-eat, UNCLE SAM CEREAL - Fiber

20

Crackers, rye, wafers, seasoned - Fiber

20

Lima beans, thin seeded (baby), mature seeds, raw - Fiber

20

Cereals ready-to-eat, KASHI GoLEAN by Kellogg - Fiber

19

Lima beans, large, mature seeds, raw - Fiber

19

Bulgur, dry - Fiber

18

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM - Fiber

18

Mungo beans, mature seeds, raw - Fiber

18

Barley - Fiber

17

Fiber and Protein in Ready to Eat Cereals

Some processed breakfast cereals have relatively high levels of fiber and protein, but some are also rich in carbohydrates and added sugar and salt. Kellogs Allbran for example has 11 g of protein and 50 g of fiber in 100g. Ready to eat bran flakes has 9 g of protein and 18 g of fiber per 100g. Most of the other cereals have moderate levels of protein and little fiber.

Fiber and Protein in Seeds, Beans, Peas, Nuts and Lentils

The natural foods with the highest combination of fiber and protein are red lentils (10 g fiber, 30g of protein per 100g) and flaxseed (18 g protein and 27 g of fiber)

Beans are also rich in both fiber and protein with a typical one cup serving of beans conatining about 16 g of protein 7 g of dietary fiber. Beans are ideal in that they contain both soluble and insoluble fiber. The fiber in lentils is mostly insoluble.

Peas are another fabulous source of fiber and protein, but they also have relatively high calories. A standard one cup of peas provides about 9 g of both fiber and protein. Like lentils and beans, peas are not a complete protein source by themselves alone and require other protein sources to get all the essential amino acids. Peas are a rich source of both insoluble and soluble fiber.

Fiber and Protein in Quinoa

Quinoa is the seed of a leafy, spinach-like plant that has been promoted as a super food because of its many health benefits. Quinoa is one of the rare plant sources that has most of the essential amino acids and is a complete protein source . A 1/2 cup of dried quinoa, which expands to 1 1/2 cups when cooked provides 5g of dietary fiber and 11g of protein.

Fiber and Protein in Bread and Snacks

These foods have moderate levels of fiber and protein. Rye crackers have 9 g of protein and 23 g of fiber per 100g. Air-popped corn has 13 g of protein and 14 g of fiber. Commercial wholemeal bread has 16 g of protein and 9 g of fiber.

Fiber and Protein in Grains, Pastas and Flours

Crude wheat bran has 15 g or protein and 42 g of fiber and Dark Rye flour is also very rich in both with 16 g of protein and 24 g of fiber per 100g. Wholegrain wheat flour has moderate levels with 14 g of protein and 12 g of fiber. Dry couscous has 12 gm of protein and 5 gm of fiber and wholemeal macaroni has 15 g of protein and 8 g or fiber.

Fruit, vegetables and beans are high in fiber and protein . Source: Public DomainBest foods for weight gain in babies and children. Source: Source: Public DomainMost bean varieties are a rich source of fiber and protein, but they are also rich in calories. Source: Source: Public DomainDo not forget the dried fruits and nuts which have high calories, good nutrients and good protein levels. Source: Public DomainSeafood is an excellent choice. Source: Public Domain